IBhujangasana (Cobra Pose) Yamandla Asheshayo, Amafutha E-Belly Nezifo Zokuphefumula

Amagama Amahle Kakhulu Ezingane

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I-Yoga, umkhuba wasendulo wokuvumelana kwengqondo nomzimba ukuhlanganiswa kokuzivocavoca kokuphefumula, ukuzindla kanye nezimo eziqondisa umzimba wakho nengqondo yakho ekuphumuleni.

Ukusuka ekuthuthukiseni impilo yakho yomzimba kuya empilweni yakho yengqondo, ukuzijwayeza i-yoga ngokungangabazeki kuhle empilweni yakho yonke.

Izinzuzo zeYoga

Ukuzijwayeza i-yoga njalo kungasiza ekunciphiseni ubuhlungu beqolo, i-arthritis, ikhanda elibuhlungu kanye ne-carpal tunnel syndrome, kanye nomfutho wegazi ophansi futhi kunciphise ukuqwasha [1] . Ezinye izinzuzo ezinkulu zokuzijwayeza i-yoga njalo kukhuphuka ukuguquguquka, ukukhuphuka kwamandla emisipha nethoni, ukuphefumula okuthuthukile, amandla nobungqabavu, umzimba olinganiselayo, ukunciphisa isisindo impilo yenhliziyo nemithambo yegazi, ukusebenza kwezemidlalo okuthuthukisiwe njll. [okubili] .

Ngaphandle kwezinzuzo zomzimba, i-yoga nayo inezinzuzo eziningi zengqondo njengokudala ukucaciseleka kwengqondo nokuzola nokwandisa ukuqwashisa komzimba. Izimo ze-yoga ezivame kakhulu ze-yoga asanas yi-Tadasana (i-pose pose), i-Vrikshasana (i-pose yesihlahla), i-Bhujangasana (i-cobra pose), i-Adho Mukho Svanasana (inja ebheke phansi) ne-Shavasana (isidumbu) [3] .

Namuhla, sizobheka izinzuzo ze- Bhujangasana noma ukuma kwemfezi.

Ungayenza Kanjani I-Bhujangasana Pose (Cobra Pose)

Ngaphambi kokuqala kwalesi simo, noma, ngalolo daba, noma yikuphi ukuzivocavoca okuqinisa emuva, okwemizuzu embalwa nje phumula esiswini sakho ngokwenza isandla sakho njengomcamelo, ngaphansi kwekhanda lakho, kanye nesihlathi sakho esingu-1 sihlale esandleni sakho.

Izinzwani zakho kufanele zithintane futhi izithende kufanele zibheke esibhakabhakeni. Ngale ndlela, uvimbela ukulahleka kwamandla emzimbeni wakho ngezinyawo zakho.

Hlala uzolile, futhi udonse umoya, ugcine zonke izinkathazo zakho eceleni, kanye nokuzwa isisu sakho ngesigqi sokuphefumula kwakho.

Izinyathelo Zokwenza I-Cobra Pose

• Isinyathelo 1 : Lala ngesisu bese ubeka ibunzi lakho phansi, izinyawo zakho zihlanganisiwe.
• Isinyathelo 2 : Cindezela phansi usebenzisa phezulu kwezinyawo zakho.
• Isinyathelo 3 : Beka izandla zakho ngaphansi kwamahlombe bese ugcina izindololwane zakho zisondele emzimbeni wakho.
• Isinyathelo 4 : Gcina isikhundla ngamahlombe ehlombe emuva nangaphansi cishe imizuzu eyi-2.
• Isinyathelo 5 : Qinisa iqolo lakho elingezansi ngokucindezela izinyawo zakho phansi.
• Isinyathelo 6 : Donsa umoya bese uphakamisa isifuba sakho bese ususa phansi.
• Isinyathelo 7 : Gcina ihlombe lakho likhululekile futhi wenze izicubu zangemuva zisebenze.
• Isinyathelo 8 : Khipha umoya bese uzithoba emhlabathini.
• Isinyathelo 9 : Woza endaweni yokuqala ngokuziphakamisa ngosizo lwezandla zakho.

Ukuqapha : Gwema lo mkhuba uma uphethwe yi-hyperthyroidism, i-hernia, i-peptic ulcer noma isifo sofuba emathunjini.

Izinzuzo zeBhujangasana (Cobra Pose)

NgesiSanskrit, igama elithi 'bhujanga' lisho inyoka kanti elithi 'asana' lisho ukuma, okunikeza i-yoga asana igama lalo le-cobra pose. I-pose ibizwa ngegama layo njengoba ifana nemfezi ngaphambi nje kokuhlaselwa kwayo. Kuyindlela ejwayele ukunconywa kubantu abanezifo zokuphefumula [4] .

Le pose ye-yoga futhi iyingxenye yokulandelana kwendabuko kweSurya Namaskar futhi kulula ukuyifunda. I-cobra pose ikhonjisiwe ukuthi ilusizo ekudambiseni izinhlungu nokungakhululeki emisipheni yangemuva, entanyeni nasesiswini. Ngaphezu kwalokho, ukuzijwayeza i-bhujangasana njalo kuzosiza ekulawuleni ukucindezeleka nokukhathazeka [5] .

Manje, ake sibheke ngokuningiliziwe izinzuzo ze-bhujangasana ezingaba nomqondo nomzimba wakho.

1. Isiza Ukunciphisa Amafutha Esisu

Ukuprakthiza i-cobra pose kungasiza ekwehliseni amafutha esiswini futhi kuphulukise izifo zokugaya ukudla njengokuqunjelwa [6] . I-bhujangasana pose inika isisu sakho ukwelula okuhle futhi lapho imisipha yakho yesisu iselulwe kahle, ingasiza ekwehliseni amafutha amaningi ngokweqile esiswini sakho.

2. Ithuthukisa ukujikeleza kwegazi

Ukujikeleza kwegazi okuhle kuyisidingo esiyinhloko sokuhlala unamandla futhi usebenza futhi enye yezinzuzo ezinkulu zeBhujangasana ukuthi iyasiza ekwenzeni ngcono ukujikeleza kwegazi [7] . Uma usujikeleze kahle igazi, amaseli akho omzimba azonikezwa izakhamzimba ezanele ne-oxygen. Ngokunjalo, ukujikeleza kwegazi okuthuthukile nakho kuyasiza ekugcineni ibhalansi yehomoni [8] .

3. Kukhuthaza Izitho Zesisu

Njengoba kushiwo ngaphambili, i-bhujangasana ilusizo kakhulu kubantu abahlushwa ukuphazamiseka kokugaya ukudla. Isimo eselulekayo sisiza ekunikezeni ukusikhipha okuthambile ezithweni zangaphakathi futhi kuzoshukumisa uhlelo lokugaya ukudla ukuthi lusebenze kahle [9] .

4. Uqinisa Umqolo

I-cobra pose iyasebenza ekunikeleni okuhle emhlane wakho, kuyasiza kakhulu ekuqiniseni umgogodla wakho. Yenzelwe ngendlela yokuthi umhlane wakho ophansi nangaphezulu weluleke [10] .

Qaphela : Uma unezinhlungu ezingapheli zomqolo, kunconywa ukuthi uthintane nodokotela ukuze uqiniseke ukuthi ukwenza le pose ye-yoga ngeke kube nokuphikisana.

5. Siza Ukulawula Ukucindezeleka Nokukhathala

Ukuzilolonga nge-bhujangasana kutholakale kuwusizo kakhulu ekwelapheni izimpawu zokuxineka njengokukhathala, ikhanda elibuhlungu nobuthakathaka [ishumi nanye] . Ngokuhambisana nalokho, kuyasebenza ekuphatheni izimpawu zokucindezeleka futhi, ngezinga elithile [12] .

Qaphela : Uma uke migraine noma ukuqwasha , thatha umbono wesazi.

6.Kududuza iSciatica

ISciatica ukucindezelwa noma ukucindezelwa kwemizwa ye-sciatic, okubangelwa ukulimala noma ukuhlukumezeka ethangeni, ezinqeni noma ethangeni, isifo sikashukela nokuhlala isikhathi eside [13] . UBhujangasana ukhonjiswe ukuthi uyasiza ekunciphiseni ubuhlungu obudalwa yilesi simo njengoba sisiza ukudambisa izinzwa [14] .

7. Ingaphatha Izinkinga Zomjikelezo Wokuya Esikhathini

Njengoba kushiwo ngenhla, i-bhujangasana iyindlela esebenzayo ye-yoga kubantu abaphethwe yizinkinga zesisu futhi nayo isebenza ngezinkinga zomjikelezo wokuya esikhathini nayo. Kuthiwa ukuzilolonga njalo nge-pose kungasiza ekulungiseni izinkinga zomjikelezo wokuya esikhathini ngokungajwayelekile [ishumi nanhlanu] .

Ezinye izinzuzo ze-bhujangasana pose (cobra pose) zingokulandelayo [16] :

• Ukwelapha abantu abane isifuba somoya njengoba kusiza ukunciphisa izimpawu
• Kuqinisa izingalo namahlombe
• Kwandisa ukuguquguquka
• Ithuthukisa imizwa
• Ivula isifuba futhi isize ukusula izindima zenhliziyo namaphaphu
• Kuthuthukisa ukuzala kwabesilisa
• Iqinisa futhi ithinte izinqe
• Kunciphisa ukuqina kwe- emuva emuva

Encwadini Yokugcina…

Abesifazane abakhulelwe kufanele bayeke ukwenza le pose ye-yoga ngenxa yengcindezi esiswini esingezansi. Ngaleyo ndaba, ngisho nabantu abanokuhlinzwa noma ukuhlinzwa esiswini noma i-hernia nabo kufanele bakugweme. Faka i-bhujangasana ohlelweni lwakho lwe-yoga bese uvuna izinzuzo zayo zokugcina impilo enempilo.

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